Food Information
for Maximum Weight Loss
by Sally J

​ 
   Your Sponsor is in Charge of Your Food Plan Choices
 

1. This Food Information Sheet was written for my sponsees.
2. There are varying options about what foods are acceptable on our food plans.
3. Therefore, consult with your sponsor about their opinion of acceptable foods.
4. As always, follow your doctor’s advice.

 
                            Things to Consider

1. Remember to eat only weighed and measured meals.(stay abstinent)
2. Eat the protein suggestions for maximum weight loss. 
3. Avoid eating the foods listed to avoid.
4. It has been recommended that we eat 2 ounces of cooked grain for lunch and 2 ounces of cooked grain for dinner for the weight loss food plan.
5. Eat at a kitchen or dining room table, not in front of a TV, etc.
6. Schedule, measure and drinking water daily. (½ of your body weight in ounces) 
7. Schedule and practice low impact exercise.(3 x weekly  for 30 minutes)
8. Some people might consider eating 6 times a day, instead of 3. They can schedule their weighed and measured meals as breakfast 1 and 2, lunch 1 and 2, etc. This includes people who:

                   -Are Diabetic
                   -Have had gastric bypass
                   -Have had multiple weight losses in                                     Program and now are not losing weight
                   -Have low blood sugar
                   -Are older or those having digestive issues.     

 The Information Below Was Compiled By
               a Nutritionist in our Program.
 
Protein Suggestions:

• 8 oz of non fat-plain yogurt
• 4 oz of chicken, turkey, low fat fish,  non fat cottage cheese, beans, lentils or tofu
• 2 oz of nuts,  seeds or both
• 2 eggs

Foods to Avoid for Maximum Weight Loss
Proteins:

• Cheese
• Red meat, sausage and hot dogs

Vegetables:

• Corn
• Peas
• Winter squash (butternut,  acorn, banana squash , etc)
• Avocado
• Beets

Fruits:

• Grapes
• Tropical fruits (banana, mango, coconut and papaya)
• (white, red, yam and sweet potatoes)​

Follow your sponsor's advice about grains

Grain for breakfast: 1 oz. uncooked 
      
Grain Suggestions (cooked) = 2 oz for lunch and 2 oz for dinner

1. Amaranth
2. Barley (Pearl, Hulled, Sprouting)
3. Black Rice
4. Brown Rice (Short or Long grain)
5. Buckwheat
6. Bulgur (Cracked Wheat)
7. Farro  (Whole, Pearled, Semi-pearled)
8. Kamut
9. Millet
10. Oat Berries or Grout
11. Quinoa (Black. White, Red)
12. Rye Berries
13. Spelt
14. Wheat Berries (Soft or Hard)
15. Wild Rice

 

                                                Information on Vegetarian and Vegan Choices
                                                                        Follow Your Sponsor's Advice

What are vegetarian protein choices?

1. They do not eat meat or fish.
2. They do eat dairy and plant based proteins like:

        (nuts, seeds, bean and lentils)​

What are vegan protein choices?

1. They do not eat meat, fish or dairy
2. They do eat plant based proteins (nuts, seeds, bean and lentils)

When eating nuts and seeds they should:

1. Not be a binge food in the past
2. Be raw
3. Have no added salt
4. Have no added flavors​

                                               Protein Equivalents for nuts, seed or both:
                                  4 ounces of protein =  2 ounces of nuts, seeds or both

​​Nut protein = 2 oz

1. Almonds​
2. Brazil Nuts
3. Cashew
4. Chestnuts
5. Filberts (Hazelnut)
6. Macadamia
7. Peanut
8. Pecans
9. Pine Nuts
10. Pistachio
11. Walnuts

​Seed protein = 2 oz

1. Apricot
2. Caraway
3. Celery
4. Chia
5. Cumin
6. Flax (ground is best)
7. Grape
8. Hemp
9. Poppy
10. Pomegranate
11. Pumpkin
12. Rye
13. Sunflower
14. Safflower
15. Sesame

 Bean protein = 4 oz

1. Adzuki Beans
2. Anasazi Beans
3. Black Beans/Black Turtle Beans
4. Black-Eyed Peas
5. Cranberry
6. Butter Beans
7. Cannellini Beans
8. Christmas Lima Bean
9. Corona Beans
10. Fava/Broad beans 
11. Flageolet Beans
12. Garbanzo Beans/Chickpeas
13. Great Northern Beans
14. Kidney Beans
15. Lima Beans/Butter Beans
16. Lupini Beans
17. Marrow Beans
18. Moth Beans
19. Navy Beans
20. Pink or Red Beans
21. Pinto or Rice Beans
22. Scarlet Runner Beans
23. Soybean (Tofu)​
24. Split Peas (Green, Yellow)

 ​

Lentil protein = 4 oz

1. Black Gram
2. Chora Dal
3. Horse Gram (Hancots Cheval(
4. Lentils (Green, Red, Yellow, Brown, Other)
5. Moon Dal (Split Moong beans)
6. Masson Brown
7. Mooth Whole
8. Pigeon Peas (Toor Whole)
9. Red Lentils (Massor Dal, Split Lentils)
10. Urid Chilka
11. Urid (Dal,Gota, Whole (Black)